For Time:
-Run 200m or A Bike 0.5km
-10 Squat Snatch 95/65 RX+ 115/75 MRX 75/55
-Run 400m or A Bike 1km
-15 OHS
-Run 800 or A Bike 2km
-20 Power Snatch
Post time to responses.
29 thoughts on “April 10, 2018”
Ali
Strength E2MOM 3-2-1 65-85-95
Power Cl, OHS, Sq Sn
Wod rx’d, ran 200m, rowing 400m & 800m
11:23
Looking strong and comfortable, especially since you are inverted!
WOD MOD (ribs are tweaked a little)
Back Squat 3=95 3=115 3=135 3=165 3=185
WOD = Aslt Bike 0.5km – 20 DB Power Snatch 50lbs – Row 400 – 15 KB Goblet Squats 70lbs – Row 400m – Aslt Bike 1km – 20 KBS 70lbs
Time = 10:20
Ribs couldn’t hang with Hip Ext or GHD, so did 200m Farmers Carry 2x24kgs
5am class
3PS @85
3OHS@115
3SS @95
2PS @105
2OHS@135
2SS @115
1PS @125
1OHS @145
1SS @135…loaded it ha and stared at the bar
WOD rx’d+
9:54
those last 20 power snatches @75# got me at the end!
Core and stretching completed
9:30 class
did Friday’s wod since I won’t be in town this weekend
21-15-9
DL@155#
Box Jumps
HSPU’s
Time=4:16 w/strict HSPU’s
broke those DL a little too much I think!
Strength E2MOM 3-2-1 65-85-95
Power Cl, OHS, Sq Sn
Wod rx’d, ran 200m, rowing 400m & 800m
11:23
PS/OHS/SS
3@135
2@165
3@145
WOD RX+
13:38
PS/OHS/SS
3-2-1 @ 55-65-75
WOD MRx weight
Ran 200, rowed the rest
12:40
Strength: E3MOM
3 PS @ 135#
3 OHS @ 135#
3 SS @ 135#
2 PS @ 165#
2 OHS @ 165#
2 SS @ 165#
1 PS @ 205#
1 OHS @ 255#
1 SS @ 225# (failed)
WOD RX+
10:52
Mainsite wod
50-50-30-20-10
Wall ball 20lbs
Row cals
GHDSU’s. I went half distance down on these
Time=33:49
PS @135x 3
Ohs @135×3
SS @165×3
PS @185×2
Ohs@215×2
SS @205×2
PS @205×0 fail
Ohs @255×1
SS @230×1
Wod RX all runs
8:31
Strength: 1 Split Snatch to 2 Ring MU’s
135-155-165-175-185
Modified WOD:
Bike & Muscle Snatches w/75#
9:52
50 Hip Extensions
1 min High Plank Hold
3/3/3 @85#
2/2/2 @105#
1/1/1 @115#
WOD as rx’d w/assault bike
8:36, finally beat Breck in a wod! fun one!
PS (T&G)
115 (3), 145 (2), 165 (1)
OHS
135 (3), 155 (2), 165 (1)
SS (T&G)
115 (3), 145 (2), 175 (Fx3)
RX (Runs)
12:00
Power snatch
135-165-185
OHS
185-225-275
Squat snatch
135-165-ripped thumb no attempt
Wod RX bike
7:46
Power Snatch
95-115-135(f)
OHS
95-115-135
Squat Snatch
95-115-no attempt
WOD Mrx (75# barbell movement)
11:36
thanks for the push at the end, Max.
Looking strong and comfortable, especially since you are inverted!
WOD MOD (ribs are tweaked a little)
Back Squat 3=95 3=115 3=135 3=165 3=185
WOD = Aslt Bike 0.5km – 20 DB Power Snatch 50lbs – Row 400 – 15 KB Goblet Squats 70lbs – Row 400m – Aslt Bike 1km – 20 KBS 70lbs
Time = 10:20
Ribs couldn’t hang with Hip Ext or GHD, so did 200m Farmers Carry 2x24kgs
5am class
3PS @85
3OHS@115
3SS @95
2PS @105
2OHS@135
2SS @115
1PS @125
1OHS @145
1SS @135…loaded it ha and stared at the bar
WOD rx’d+
9:54
those last 20 power snatches @75# got me at the end!
Core and stretching completed
9:30 class
did Friday’s wod since I won’t be in town this weekend
21-15-9
DL@155#
Box Jumps
HSPU’s
Time=4:16 w/strict HSPU’s
broke those DL a little too much I think!
3/3/3 @115
2/2/2 @135
1/1/1 @155
—
Wod. Rx’d. – running
9:23
—
Abs circle
PS (T&G)
135 (3), 155 (2), 165 (1)
OHS
135 (3), 165 (2), 185 (1)
SS (T&G)
135 (3), 165 (2), 175 (1)
PS 3 @ 95
OHD 3 @ 95
SS 3 @ 95
PS 2 @ 115
OHS 2 @ 115
SS 2 @ 105
PS 1 @ 125
OHS 1 @ 125
SS 1 @ 115
WOD RX #65: Run: 8:23
Power Snatch: 3@115, 3@135, 3@155
OHS: 3@115, 3@135, 3@155
Squat Snatch: 3@115, 2@135
WOD as rx’d with bike
10:31
PS 3@145
OHS 3@145
SS 3@145
2’s all at 165
1 PS@185
1 OHS@195
1 SS@205f
Wod Mrx=8:47
Power snatch-OHS-Squat Snatch
3@135 2@155 1@185 1@205
Wod RX w/bike
8:03
All unbroken
Snatch
95,115,145
Wod rx with bike
9:05
Strength
PS 3@95, 2@115, 1@135
OHS 3@95, 2@115, 1@115
SS 3@95,2@115, 1@115
WOD as Rxd with run
14:58. Cutting it close
PS
3@85, 2@95, 1@105 (5# pr)
OHS
3@105, 2@115, 1@130 (5# pr)
AS
3@95, 2@105, Fail x2 @120
Wod w/55# and rowing
13:59
Mtn bike at turkey
–
Garage wod
Zman
48:01 no rest, bar dips
–
630 wod
75# 8:20
All bike
Subbed thrusters for sq snatch
HS walk 12’ x 4 ( pr since sh surgery)
Strength: 95/115/125
WOD RX (running): 12:45
Strength w/Mere
3 PS @85
3 OHS @85
3 SS @85
2 PS @105
2 OHS @105
2 SS @95
1 PS @115
1 OHS @115
1 SS @95
WOD w/65# and all rowing
8:59
Core and most of the flexibility
Tabata ab circle
15min AMRAP:
– 55 Doubles Unders
– 15 Pull-ups
– 5 Hang Power Cleans (135#)
6 rounds + 7 pull-ups
3PS@135#
3OHS@155#
3SS@155#
2PS@155#
2OHS@185#
2SS@165#
1PS@165#
1OHS@225#
Failed SS@185#
WOD
As Rx’d with assault bike
Everything unbroken
Time: 9:05
Power snatch-OHS-Squat Snatch
3@135 2@155 1@185 1@205
Wod rx’d with run
9:31
Strength
WOD RX all runs
10:07